CoQ10 is critical for cellular energy, supporting brain health, muscle function, vascular and respiration capability. Should you be taking it to improve your running?
HOW DO I...?
Co-Enzyme Q10 (CoQ10) is a vitamin-like substance produced naturally in the body, within all cells (except red blood cells), and particularly those with high energy requirements, and turnover, such as the heart, brain, liver, kidney and muscles.
“These crucial organs consume energy at a much higher rate within the body, than the organ of your skin,” says Nicola Sainty, a nutritional therapist at Revive Active (reviveactive.com).
To produce energy, we have tiny micro-organs, or organelles, within our cells called mitochondria, often referred to as the ‘powerhouse’ of the cell. “The more energy an organ needs, the more mitochondria it contains. For instance, skin cells contain a few hundred in each whilst heart cells contain between 5,000 to 8,000 mitochondria – mind blowing!” adds Nicola.
When we can’t keep up with the mitochondrial need of CoQ10 (supply vs demand), the mitochondria can become damaged, die off, or stop functioning well. “This can lead to a decrease in available energy, manifesting in varying ways such as muscle fatigue, a feeling of ‘heavy legs’, foggy thinking, loss of focus, slower recall and response time, even premature skin ageing,” she explains.
During exercise, you may notice that you are ‘running out of steam’ or not being able to perform to your optimum potential and capabilities.
“CoQ10 literally helps convert the food you consume into energy that you can use,” adds Nicola. “Good food sources of CoQ10 include organ meats, fatty fish, seafood, venison, beef and poultry, pistachios, peanuts, sesame seeds and cruciferous vegetables,” she says.
As a potent antioxidant, it protects cells from damage (free radicals). It also promotes skin and oral health, effective DNA replication and healthy ageing.
CoQ10 is best known in two forms as Ubiquinol or Ubiqinone. It can easily switch between the two within the body to perform cross-functionally, depending on what the mitochondria need.
How can CoQ10 benefit your running fitness?
As CoQ10 is critical for producing cellular energy, you have an increased need to be able to tap into that source quickly while running. “Exercise places a higher demand on your heart to be able pump blood to your muscles, delivering essential nutrients to keep th
